Community. Coaching. Caring. Since 2009.
For time:
10 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
8 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
6 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
4 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
2 Hang Squat Cleans, pick load
6 Shuttle Runs, 50 ft
Clean Pull + Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30/24 Row Calories
30 Wall Balls, 20/14 lbs
30 Double Unders
30 Handstand Push-ups
30 Double Unders
30 Ring Dips
30 Double Unders
30 Wall Balls, 20/14 lbs
30/24 Row Calories
Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
Complete as many rounds as possible in 7 mins of:
7 Hang Clean & Jerks, 95/65 lbs
7 Back Squats, 95/65 lbs
7 Lateral Burpee Over Bars
Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
In 15 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
5 Deadlifts, 185/135 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
Open Gym Access Add On:
We’re excited to launch a limited Open Gym Access add‑on using our HybridAF App system for eligible Unlimited members looking for more flexibility outside of class times.
Eligibility (case by case):
• Minimum active 1 year Unlimited gym membership
• Ownership approval & screening
• Signed waivers + Open Access rules
Pricing:
Unlimited Membership: $168 / month
Open Gym Add‑On: $22 / month
Total: $180 / month
Not available for other membership types
Open Gym Schedule Hours (NOT 24 HR access):
Mon–Fri:
• 7:00–9:00 AM
• 1:00–3:00 PM
• 7:30–9:00 PM
Saturday: 11:30 AM–1:00 PM
Sunday: 10:00 AM–1:00 PM
Important Rules:
• No kids, pets, or guests allowed
• Access only during designated Open Gym hours
• Approved members only; no exceptions
• Must adhere to all Open Gym rules to maintain access
This will run as a 2–3 month trial while we monitor usage and gather feedback. We’re also exploring Mindbody Open Gym sign‑ups for scheduling visibility to all Open add-on members.
Interested? Email us to start the screening process
Results
For time:
Run, 800 m
— then —
4 rounds of:
8 Clean & Jerks, 135/95 lbs
15 Box Jump Overs, 24/20 in
In 20 mins do:
Run, 1 mi
then in the remaining time, AMRAP of:
6 Clean & Jerks, 135/95 lbs
12 Box Jump Overs, 24/20 in
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press, 50/35 lbs
8 Single Arm Dumbbell Push Press, 50/35 lbs
8 Lateral Burpee Over Dumbbells
21-15-9 reps, for time of:
Row (calories)
Burpee
Sumo Deadlift High-pull, 53/35 lbs
Thruster, 95/65 lbs
Medicine Ball Clean, 20/14 lbs
Wall Ball, 20/14 lbs
* SDHP with Kettlebell 53/35. Pace yourself!
Log your best Clean 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
As many reps as possible in 10 mins of:
1 Clean, 185/125 lbs
1 Bar Muscle-up
2 Cleans, 185/125 lbs
2 Bar Muscle-ups
3 Cleans, 185/125 lbs
3 Bar Muscle-ups
…
Continue adding 1 rep each round to each movement until time expires.